May 25th, 2013
“We fail at the margins of our experience”- my very favorite quote by Greg Glassman. Basically the more that you are exposed to the better of an athlete you will become. That’s why we are always preaching about moving odd objects, various distances, using different time domains. However, this statement also refers to competing. This is a competitors blog, therefore you all should be actively seeking competitions. The more competitions that you are exposed to the better of a competitor you will become.
Dani Horan finished first at the Northeast Regional this year. I really like Dani, she is a smart competitor. I first met Dani in 2011 when she competed at the Southie Garage games. She won that competition, and at that time I had never heard of her. I crossed paths with her at various other competitions, she would travel all over New England to compete. Her affiliate Champlain Valley CrossFit placed 3rd at the regional last year and went to the games with us. They placed well in LA. At one point I asked Dani why she hadn’t competed as an individual, and she told me that she wanted to get as much experience competing as possible before taking that route. Then, at the 2012 Garage Games, she competed once again and took first. Even though she had gone to the Gamesin July, our local competition was still worth the 5 hour drive.
Long story short, I respect Dani a lot because she is methodical about preparing herself for competition. She knew what she needed to do to win. She trained hard and took the Region by surprise by qualifying for the games in first place. If you want to be a good competitor you need to compete. Expose yourself to watchful eyes, multiple events in one day, and the pressure of coming face to face with your weaknesses.
The CFS Internal Throwdown in June 8th. It is a perfect opportunity to compete and see how you do under pressure. You are all competitors, and you should all be out there putting this competitor training to the test. To register, please click here.
Warm Up –
Warm up Clean and Jerk – 12 reps, 9 reps, 6 reps
Start with barbell and make small increases going no heavier than 135/95 in weight working on speed and footwork.
10 pass throughs, 10 good mornings after each of the three warm up sets.
30 Minutes to work up to 1RM Clean and Jerk
Regional WOD 6
100 Double Unders
50 Handstand Push-ups
40 Toes to Bar
30 Shoulder to Overhead (160,100)
40 Alternating front rack lunges
Games – with an axle
Regional – 40 Handstand Push-ups (135,85)
Open- 30 HSPUS, 30 T2B
Optional speed work
8×2 on the minute box squat @ 50% 1RM conventional back squat with 2 sets of chains
8×3 on the minute deadlifts @ 50% 1 RM Deadlift with blue band